Try incorporating these five steps into your routine to prepare your body for deep sleep. By experimenting with each of these steps, you’ll find what does and doesn’t work for you and your consciousness.
1. Shower at the End of the Day
This is a good way to calm down mentally and to feel comfortable and clean in your skin. If you have no possibility to take a shower, than wash your face and teeth properly. Enjoy this step and start slowly retreating from the day. Make this one of your last physical activities for the day.
Express gratitude that you’re able to retreat peacefully, wherever you are and whoever you’re with. Stop talking, verbally as well as mentally.
2. Shut Down the Mental Chatter
Decide not to think about anything that concerns tomorrow, yesterday or today. Your highest priority is sleep.
Your smartphone and the rest of the gadgets should be switched off, your kids should be tucked in, and everything should be set to hibernation mode. In case something happens and takes you out of this step, step 3 below is the technique to be applied.
3. Soothing Exercises
There are several relaxation techniques you can do to sooth your body before sleep. Stretch your spine by pulling up your arms above your head. Let your breathing lead the body movement in order to relieve tension in your muscles. Gently rotate your pelvis, making circles to the left then to the right. Do this for at least 3-5 minutes.
For another 3-5 minutes, stretch your mandibular muscles by gently opening and closing the jaw. Massage your head, neck, and jaw muscles, gently circulating with your hands. This will relieve this whole area of tension and prepare your body to fall asleep easier and quicker. Again, let your breathing lead the movement of your hands.
4. Deep Breathing
If you try nothing else before going to sleep, at least give this a go. Slow, controlled breathing can reduce your heart rate, lower stress hormones, and relax your muscles, all of which are essential in preparing your body for deep sleep.
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Simply pay attention to your breath and breath gently, slowly and deeply. Following the flow of your breath will break down the process of thinking.
This conscious, deep breathing technique is the only natural way to stabilize your heart rate, your body temperature, and calmcease your mental fluctuations. As a result, the nervous system soothes and stabilizes the production of hormones.
All these factors take you more effectively and more efficiently to the so called N3 stage of NREM sleep deep sleep.
Continuous, conscious deep breathing leads you automatically to a meditative state of mind in which all bodily functions are balanced and prepared to regenerate in sleep. Do the following meditation practice
Consciously generate thoughts about how your breathing pattern will take you from this wakeful state of consciousness to deep sleep in a peaceful way. Meditate on yourself as a pure being that has no form or name. This is quite abstract, but so is deep sleep. In the state of deep sleep, there is no body, no mind, and no experience. So, let your “self” be carried into deep sleep by not analyzing how it’s done.
When the state of deep sleep has transgressed to the state of wakefulness, the concept of the social identity acknowledges the experience of nothingness.
Once you’ve gained expertise in this step, you will never have problems falling asleep, given that your circadian rhythm and environmental factors remain intact.
Many people have their own specific sleep-ritual approach that involves physiological, psycho-social and spiritual aspects. The bottom line is that, if you want to know how to get deep sleep, you must find a way to silence your mind to the extent where no concepts, ideas, or beliefs can influence your wakeful state of consciousness.
Take this sleep-ritual approach and allow yourself to put everything aside in order to effortlessly and carelessly transgress into deep sleep.
Pay respect to the power of your intelligence that keeps your body healthy every single day, enabling you to enjoy the wonders of life, of which the biggest one is you.
Let go of your dilemmas and look deep inside yourself, where the infinite silence of deep sleep resides.
BDST:1350 HRS, NOV 10, 2020